{"id":3069,"date":"2013-09-15T22:48:01","date_gmt":"2013-09-16T02:48:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3069"},"modified":"2013-09-15T22:52:57","modified_gmt":"2013-09-16T02:52:57","slug":"race-prep-wk-15-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3069","title":{"rendered":"Race Prep &#8211; WK 1\/5 Monday"},"content":{"rendered":"<p>Borden Noon Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 900m<\/p>\n<ul>\n<li>2 x 100 FS Pull on 1:40<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 100 FS Fins on 1:40<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:40<\/li>\n<li>100 BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50 on 1:20<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 300m<\/p>\n<ul>\n<li>2 x 150m on 2:30, swim &lt;2:10<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (200m)<\/p>\n<ul>\n<li>8 x (25 FS Sprint, 25 cruise) on 1:15<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x mid-pool blast to wall, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session Warm Up:\u00a0 500m EN-1:\u00a0 900m 2 x 100 FS Pull on 1:40 100 BK on 2:00 2 x 100 FS Fins on 1:40 100 BK on 2:00 2 x 100 FS on 1:40 100 BK on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3069\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3069"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3069"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3069\/revisions"}],"predecessor-version":[{"id":3071,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3069\/revisions\/3071"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3069"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3069"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3069"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}